Leek Basics | Food Hero (2024)

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Leek Basics | Food Hero? ›

Prepare leeks - trim dark green tops and remove tough outer leaves from leeks and slice in half lengthwise, running under cool water to clean, dry thoroughly.

Prepare leeks - trim dark green tops and remove tough outer leaves from leeks and slice in half lengthwise, running under cool water to clean, dry thoroughly.

When leeks are sliced or chopped, they can be used in place of onions or shallots in soups, stews, and casseroles. You can also showcase their subtle, sweet flavor in pasta dishes like our Red Lentil Rotini with Silken Leeks and Shiitakes or Vegan Penne with Artichokes, Leeks, and Lentils.

If you are one of those people who can't tolerate an abundance of onions in a dish, try leeks instead. They're milder, even though they contain many of the sulfur compounds present in onions that are difficult for some people to digest.

They are low in calories (54 for 1 cup raw or 1/2 cup cooked) with no fat and no cholesterol. Leeks are an excellent source of antioxidants like vitamins C, K and beta-carotene that have anti-inflammatory and anti-aging benefits.

Here is my easy method for cleaning leeks:

Chop off the tough thick green tops, leaving the white stems. Slice lengthwise, down the centre of the white stems. Lay both halves on a cutting board and chop into 1/4 inch pieces. Rinse the chopped leeks under running water, in a strainer.

Before cooking, it's important to thoroughly wash leeks as dirt and grit often gets trapped between the layers of leaves as they grow.

Then, chop off the stringy roots and dark green leaves. You won't use the tough tops in most leek recipes, but still, don't toss them! They add delicious oniony flavor to homemade stock.

While the French use them all over the place, from the “French Women Don't Get Fat” soup to potato-leek soup to leek-and-whatever quiche and leek-and-whatever omelettes and leeks with vinaigrette and leeks gratin, I had them once in a restaurant here in France without any fuss, really just leeks, and they were awesome.

Leeks have a milder taste than onions, with a subtle sweetness and a hint of onion flavor. They consist of long, cylindrical stalks with a white base and green leaves on top. Leeks are known for their delicate taste and are often used to add a gentle onion-like essence to recipes without overpowering other flavors.

When should you not eat leeks? ›

Avoid leeks with cuts or bruises. The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops. Choose smaller, younger leeks when you want to eat them uncooked.

They Boost Gut Health

The fibre content in leeks promotes regular bowel movements, aiding in the smooth passage of waste and preventing constipation. Additionally, the prebiotic fibre found in leeks serve as nourishment for beneficial gut bacteria, fostering a thriving gut microbiome.

Gas-producing polysaccharides called fructans are typically found in onion, garlic, agave, and leek. Even when consumed in small quantities, these foods can trigger bloating and other digestive problems like gas and stomach cramps.

Leeks are sweeter and milder than onions and can be eaten raw. If cooking, wash before steaming, boiling, or pan-frying. Any recipe that calls for onions can be easily replaced by leeks.

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits. Definite proof of these health benefits of leeks will depend upon future studies with humans.

Leeks may improve your digestion. That's in part because they're a source of soluble fiber, including prebiotics, which work to keep your gut healthy ( 31 ).

Rinse in a bowl of cold water: Place the chopped leeks into a bowl and fill with cold water. (If the leeks are especially dirty, rinse them first in a colander, before covering with water.) Use your hands to agitate the leeks and dislodge any dirt or sand that may be clinging to them.

I lifet out the leeks, place them in my large colander, and rinse with cool water. Then prepare them for whatever recipe I am using. Leeks, for some reason, attract and hold the soil they were grown in so, for best results, you need to clean them well prior to use.

Put the trimmed leeks in a fresh bath of cold water. Slosh them around a bit and separate the bulb from the greens to use in separate applications. When the greens are clean of dirt and debris lie them on a dry towel or sheet trying to not layer them too much. Rollup the towel or sheet.

In the US, England, and most other English-speaking areas, the dark green portion of the leek is fibrous and often has a "soapy" flavor which detracts from the flavor of the dish. It's not a good idea even to use those for vegetable stock, as the overall flavor is unpleasant.